4 Hacks For Improving Your Mood
What is within my control right now?
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I won’t even front: I’ve being going through it this week. When I’m feeling low, I never doubt that I have value. As do you. We’ve all heard that saying before: There are plenty of people who would kill for your “worst” day. A constant for me over the past year has been giving 100 percent of whatever it is that I have on any given day. So, if you wake up one morning and feel like you only have 80 percent to give, that’s OK. Make sure you give 100 percent of that 80 percent. Fifty percent? Same rule. It’s natural not to spring out of bed every morning feeling entirely capable, content, and motivated. But, you still can. Period.
… When I can’t seem to shake my meh-ness, I do a few things:
1. Joy spot
I wrote about this last week, and it truly is something that helps me reclaim my happiness during tough moments. Remember: Joy doesn’t need to appear in some massive way to be impactful. A cute dog on your walk. A smile on the subway. Sun on your cheeks. “I’m grateful for you,” texts. That stuff is the good stuff.
2. Move my body
I have a rule. You have to begin. On the days that I really don’t feel like running, lifting, doing yoga, or even walking — I make myself a promise: Start. Do something for at least 5 minutes. There are very few occasions that I’ll get going and think: OK, but really I’m out.
Now, have I had those occasions? For sure. But starting is often the most difficult hurdle to get over. And once you do? You’ll likely surprise yourself with what happens next.
3. Talk to a friend
You are never alone with how you feel. A few years ago, I had Rebecca Sofer — founder of Modern Loss — on the show. (See: “An Expert On How To Navigate Grief”.) She told me that 57 percent of Americans reported experiencing a major loss over the last few years, which means that every single day, we are surrounded by individuals that are navigating something sticky, debilitating, and candidly — sad.
Allow yourself to be uplifted by the people that care about you. Talk about how you feel. Support is in your reach, if you choose to open yourself up to it.
4. Do good for someone else
Studies show that helping others improves your own wellbeing. Similar to the above sentiments about joy, the good you do doesn’t have to be anything extraordinary, either. Be deliberate about holding a door open the next time you walk into a grocery store, or send a $5 Venmo to a friend for a morning coffee. Light work, big difference.
We’re better together. Every day, I’m grateful for the communities that I’m a part of that show up for me. I’m honored to show up for you, too.
Keep hurdling,
HIGHLIGHTS OF THE WEEK
I’m Listening To: Nikki Hiltz & Gabby Thomas on Track, Paychecks & Representation: Live from SXSW on A Touch More
Had the opportunity to listen to this live in Austin last weekend, and it was such a joy. Love Sue and Megan’s hosting styles, and appreciated the honesty from two of the top track athletes on all things from how they make money to their feelings on the state of women’s sports.
I’m Reading: How To Love Better by Yung Pueblo
Have to give my friend Diego some love here (peep his recent episode of Hurdle here). His new book How to Love Better came out this week, and I loved watching him share his profound takeaways on love live this week at 92NY. The book has so much goodness inside, including lessons on life, love, and relationships that will make you think intentionally about the way we care for and show up for one another.
I’m Wearing: Tower28 MakeWaves Lengthening + Volumizing Mascara
I was gifted a travel size of this recently, brought it to Austin, and bought the full-size immediately after first application. I love the way it makes my lashes look, and the small comb is perfect for adding definition — sans clumps. Plus at $20, it’s a pretty great deal.
Quote I Love: “Owning our story can be hard but not nearly as difficult as spending our lives running from it.” — Brené Brown
Other thoughts and links: This new collaboration from Brooks x Jeff Staple featuring the classic Adrenaline GTS 4 is pretty fun. Tracksmith’s super shoe, the Elliot Racer, comes out this weekend. I just received my pair, am excited to try them out, and appreciated my friend Brett Williams’ review on Men’s Health. Speaking of Men’s Health, I recently wrote this helpful article for them including five tips to help set smart running goals. And speaking of running, if you’re in New York this weekend, the United Half is on Sunday! I’ll be cheering on runner’s right somewhere near the 5K mark. I’m excited to pregame the race by listening to my friend Molly Seidel share her wisdom. (You can listen to her most recent Hurdle episode here.) My heart jumped out of my chest when I saw that Breanna Stewart got knee surgery this week, but sources report it’s minor and she’ll be ready to go for the WNBA season in May. I just got the new Cadence bars delivered, and the peanut butter and jelly one is DELICIOUS. Speaking of delicious, I went to Petee’s Pie Company for the first time yesterday in celebration (albeit, early) of Pi Day. Get the coconut cream. You won’t be disappointed.
Have something you want me to nod to in an upcoming Weekly Hurdle, or just want to say hi? Slam the button below:
MY SOMETHING NEW
One of my goals for 2025 is to do something new every single week. I wrote about this a few weeks back. Dig it? Let me know in the comments below ⬇️
Wednesday, March 5: Headstands (!!) at Lyons Den
I’ve been a huge fan of hot yoga for years now, and one of my absolute favorite places to do it in the city is Lyons Den. They have two locations, one in Chelsea and another by Bryant Park (the OGs remember the Tribeca studio, too). I was so elated when one of my favorite instructors, Sarah Franco, offered to teach me how to do a headstand.
Have I attempted this before? Sure. But, definitely without any serious skill and very little success. So, it was about time that I got proper instruction. I learned a few things: So much of the headstand comes from your foundation — which is essentially a tripod using your forearms and the crown of your head. I felt my triceps working overtime to stabilize me once I started to go upside down. I was able to get upright and hold the air for a solid 10 seconds, which felt like a huge win in my book. Definitely need to do some more core strengthening, but confident about trying a headstand in class now! Eeeek!
Local and interested in checking out Lyons Den yourself? They're offering Weekly Hurdle subscribers a really sweet deal. Use promo code HURDLE5 at checkout to get a 5-class pack for only $59.
(Yes, I told you. The deal is indeed, sweet. A serious discount!)
A huge thank you to Brooks Running for sponsoring Hurdle in March.
This month, Brooks tapped in to support the show, and asked me to share my sentiments on their newest shoe, the Glycerin 22!
I’ve been putting the neutral sneaker through the paces, that’s for sure. I did my longest run of my Cherry Blossom training cycle in them last weekend, and then took it out for some mile repeats on Thursday. I felt distraction-free and super comfortable both days. I really, really love a sneaker that you don’t think twice about being on your feet.
Plus, the double jacquard knit upper is like a second skin, offering a flexible accommodating fit that moves with me regardless of pace. I’ve also got to mention the foam on this shoe: It’s DNA tuned and nitrogen-infused. I know, that sounds fancy. Essentially, it’s made up of larger cells in the heel, that help to provide plush landings, and smaller cells in the forefoot, which make for a super responsive toe-off.
The Glycerin is definitely a staple in my regular shoe rotation, and a great pick to add to your collection. Get yourself a pair of the Brooks Glycerin 22 today by heading on over to brooksrunning.com. Also! Don’t forget to sign up to become a Brooks Run Club member. It’s free and easy — plus you’ll unlock perks like free express shipping, early access to special gear, and other exclusive offers!
Katie Ledecky, welcome to Hurdle. (That's a sentence I've wanted to write for 7+ years now.) To be able to have this conversation during Women’s History Month, coming out shortly after International Women's Day, is a dream come true. In today's episode, Ledecky brings us back: Talking about her first-ever goals in swimming and how she got into the sport in the first place. The 4-time Olympian shares her perspective on the work that’s been required of her to get to where she is today, spending 20+ hours in the water a week not to mention time out of the pool. Plus: Family impact, what it’s like to drop into a pool and swim during open swim for an Olympian, and what balance looks like. She also touches on what it means for her to be a role model, and how that got a lot more meaningful when she joined Athleta's Power of She collective.
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#2 reminds me of similar advice I have gotten from Liz Plosser (who is awesome too). I remind myself of it often.