Abdominal Stretch 196
case study 186–7
Clock Workout 179–85
Desk Jockey Workout 169–77
health benefits 41
bedroom 33
behavior change, 6 tips 26–37
blood pressure 47–8, 56, 232–3
blueberries, Mind the Blueberries 105
Balance 166–87
health benefits 41
making it stick 204–5
Play 154–65
Restore 188–203
snacks menu 112–13
Strength 116–33
Sweat 134–53
Brain Tap 66
and creativity 52
and wellbeing 54
Breath Counting 96
and anger 45
and athletic performance 51
and focus 53
Breath Counting 96
case study 98–9
health benefits 41
making it stick 100–101
Simple Breathing 94–5
Call a Friend 221
and wellbeing 54
Celebrate Others 248
Celebrate Yourself 247
Daily Pleasure 245
Gratitude for Life 239–40
The Gratitude Game 237
health benefits 41
Reframe the Day 253
Reframe the Future 254
Reframe the Moment 250
three tips for practicing gratitude 243
Celebrate Others 248
and depression 46
Celebrate Yourself 247
and back pain 45
and excess weight 47
and type 2 diabetes 48
The Classic 5 119–31
and brain health 51
and happiness 53
and high blood pressure 48
and longevity 54
and type 2 diabetes 48
Clear, James 260
Clock Workout 179–85
and athletic performance 51
and wellbeing 54
closer relationships 51, 57, 224–5
see also Connect
Call a Friend 221
case study 224–5
health benefits 41
The Kindness Practice 218
The Local Café 222
Love List 214
Tea Ritual 216
core 115
Daily Pleasure 245
and stress 48
and closer relationships 51
and creativity 52
and depression 46
Day’s End Release Flow 195–200
and focus 53
and gut issues 47
and kindness to yourself 53
and stress 48
Desk Jockey Workout 169–77, 186–7
and back pain 45
Brain Tap 66
case study 70–71
5 Step Release 69
health benefits 41
making it stick 72–3
drawing 87
The Easy Kneesy 146–9
and excess weight 46
environment 31–3
exercise see Body
5 Minutes in Nature 79–80
and family health 52
and happiness 53
and sleep 54
and stress 48
5 Minutes of Flow 87–8
and back pain 45
and closer relationships 51
and energy 52
and headaches 47
and longevity 54
5 Step Release 69
and anxiety 45
case study 90–91
5 Minutes of Flow 87–8
health benefits 41
Fogg, B. J. 26
case study 232–3
The Forgiveness Affirmation 231
The Forgiveness Practice 228–9
health benefits 41
The Forgiveness Affirmation 231
and chronic pain 46
and high blood pressure 48
The Forgiveness Practice 228–9
and anger 45
and excess weight 47
glutes 115
Gratitude for Life 239–40
and brain health 51
and focus 53
and longevity 54
The Gratitude Game 237
and family health 52
Gut Bugs Health Snack 108
and gut issues 47
habits 22–3
hamstrings 115
Happy Brain Smoothie 106
and brain health 51
and type 2 diabetes 48
health 15–16
health journey 19–21
health snacks 16, 17, 22–3, 39, 259–60
6 tips for making changes that stick 26–37
Body 111–205
health benefits 40–57
Heart 207–257
how to choose 42–3
Mind 60–109
Ripple Effect 25
Celebrate 234–54
Connect 212–25
Forgive 226–33
health benefits 41
making it stick 256–7
snacks menu 208–9
high blood pressure 47–8, 56, 232–3
high knees with shoulder press 146
HIIT (High Intensity Interval Training) 134–5
The Easy Kneesy 146–9
HIIT Squad 150–53
The Power 5 136–41
Simple Sweat 143
see also Sweat
jigsaw puzzles 88
Jumping Rope 161
Just Play! 157
The Kindness Practice 218
and happiness 53
kitchen 31
knees 146–9
knitting 87
listening to music 88
The Local Cafe 222
Love List 214
and gut issues 47
meditation 92
see also Breathe
Breathe 92–101
Download 65–73
Flow 84–91
health benefits 41
Nature 74–83
Nourish 102–9
snacks menu 60–61
Mind the Blueberries 105
mindfulness 84
see also Flow
mobile phones 33
Morning Wake-up Flow 191–2
and chronic pain 46
and headaches 47
mountain climbers 136, 139, 150, 153
movement see Body
music 88
case study 82–3
5 Minutes in Nature 79–80
Gut Bugs Health Snack 108
Happy Brain Smoothie 106
health benefits 41
Mind the Blueberries 105
pain see back pain; chronic pain
painting 87
phones 33
Pigeon Pose 198
case study 164–5
Dancing 159
and family health 52
health benefits 41
Just Play! 157
making it stick 162–3
Jumping Rope 161
playing music 88
positive self-talk 34
and anger 45
and sleep 54
Puppy-Dog Stretch 196
push-ups
quads 115
reading 88
Reframe the Day 253
and creativity 52
and energy 52
and sleep 54
Reframe the Future 254
and athletic performance 51
Reframe the Moment 250
and anxiety 45
and headaches 47
and kindness to yourself 53
see also Connect
case study 202–3
Day’s End Release Flow 195–200
health benefits 41
Morning Wake-up Flow 191–2
Ripple Effect 25
self-talk 34
Simple Breathing 94–5
and chronic pain 46
and excess weight 46
and high blood pressure 47–8
and kindness to yourself 53
Simple Sweat 143
and anxiety 45
and energy 52
smartphones 33
smoothies
Happy Brain Smoothie 106
Mind the Blueberries 105
with knee to hand 146
standing glute extension 131
The Classic 5 119–31
health benefits 41
making it stick 132–3
case study 144–5
The Easy Kneesy 146–9
and excess weight 46
health benefits 41
HIIT Squad 150–53
The Power 5 136–41
Simple Sweat 143
and closer relationships 51
Thread the Needle 195
Toribio-Mateas, Miguel 106
Triangle Pose 200
Ward, Gary 167
workouts
Strength 116–33
Sweat 134–53
Day’s End Release Flow 195–200
Morning Wake Up Flow 191–2
